This is a workout I do (there are several variations) when there’s not a lot of time, but I want to get a reasonable amount of strength work/practice done along with some conditioning as well. It’s cobbled together from the ideas of several sources, and is easily adjustible to whereever you are. I’m so fond of it and its variations that it is scrawled on a small piece of paper that’s paperclipped into my Convict Conditioning Log Book.
The conditioning aspect comes into play when you choose to use shorter rests, especially at the completion of one of the rounds. The conditioning move at the end (listed below as kettlebell snatches) can be changed to other things like kettlebell swings (go heavy or add some reps) Ultimate Sandbag conditioning drills (rotational lunge with swing), or if you’re on the go with zero equipment… there’s always sprawls (described by Bud Jefferies as burpees without the jump or push up…).
Likewise, you can change the other exercises chosen to reflect your own level, or where you are in the Convict Conditioning steps. If I wasn’t already very comfortable with pistol squats, I could do box pistols, or another earlier variation in their place. Same with the push ups, pull ups etc. If you do opt for a much easier variation, you may need to adjust the rep ranges a little higher (or not).
While there are some difficult aspects to the workout as listed below, it is something that I have done several times as a “late night only had time now” workout, and something I’ve done before doing an intense conditioning-based 45 minute workout with a friend. In other words, it isn’t necessarily a “fatiguing” workout at all. Especially if it is tailored to your level.
It goes without saying, but all the reps should be completed with good form–it isn’t worth “practicing it wrong”… right?
OK! Here’s what I did:
- 10 Dead hang pull ups
- 10 Push ups (right foot down only) then immediately switching to
- 10 Push ups (left foot down only)
- 10 Bodyweight squats
- 10 Total alternating pistol squats
- 10/10 kettlebell snatches (using RKC test-weight kettlebell)
- Brief rest
- 8 Dead hang pull ups
- 8 Push ups (right foot)
- 8 Push ups (left foot)
- 8 Bodyweight squats
- 8 Total alternating pistol squats
- 10/10 kettlebell snatches
- Brief rest
- 6 Dead hang pull ups
- 6 Push ups (right foot)
- 6 Push ups (left foot)
- 6 Bodyweight squats
- 6 Total alternating pistol squats
- 10/10 kettlebell snatches
- Brief rest
- 4 Dead hang pull ups
- 4 Push ups (right foot)
- 4 Push ups (left foot)
- 4 Bodyweight squats
- 4 Total alternating pistol squats
- 10/10 kettlebell snatches
- Brief rest
- 2 Dead hang pull ups
- 2 Push ups (right foot)
- 2 Push ups (left foot)
- 2 Bodyweight squats
- 2 Total alternating pistol squats
- 10/10 kettlebell snatches
As a side note, because the rep range drops off so sharply, this workout is a really good opportunity for very high quality movement practice with these drills.
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